The Menopausal 15? Warding Off Mid-Life Weight Gain

Long before young people head off to college, they hear about the dreaded “Freshman 15” awaiting them. Women heading into middle age have come to expect a similar fate – the “Menopausal 15.” Most women gain about one pound per year in their 40s and 50s for a total of 10 to 15 pounds. But is menopause really to blame?

Between a woman’s late 30s and early 50s, estrogen levels start to drop and eventually menstrual cycles stop. Although the hormonal changes of menopause get the rap for mid-life weight gain, studies show the extra pounds are actually related to age, lifestyle and genetics.

Women lose muscle mass as they age and, since muscle burns more calories than fat, end up burning fewer calories. In addition, people tend to slow down and move less as they age. If women do not compensate for these mid-life changes by consciously increasing physical activity and making healthy food choices, it can be challenging to maintain a healthy weight.

Hormones aren’t entirely blameless. They are likely responsible for the loss of muscle, which increases total body fat, and the distribution of those added pounds closer to the abdomen than around the hips and thighs. Not only do many women find the “spare tire effect” undesirable, carrying extra weight in the mid-section may increase the risk of heart disease, type 2 diabetes, hypertension and certain cancers.

Trying to maintain a healthy weight in mid-life can feel like an impossible battle against two powerful forces: time and biology. But the middle-age spread is not inevitable. The times may have changed, but the rules of healthy living have not:

Super-Size Your Fitness Routine. Many people think of mid-life as a time to slow down, but for most healthy adults, life can and should continue to be busy, fulfilling and active. In addition keeping weight in check, exercise addresses many of the other common complaints associated with menopause. It builds muscle and bone mass, releases endorphins to combat mood swings, and promotes quality sleep.

The exercise routine that worked in your 30s or 40s may not have the same effect in your 50s and beyond. Most women benefit from 30 to 60 minutes of moderate-intensity exercise four or five days per week. Try alternating between three or four activities you enjoy, such as Pilates, weight training, swimming, an aerobics class and walking, to prevent boredom and minimize the risk of injury. To combat the loss of muscle mass, slowed metabolism and gravitation of fat toward the mid-section that come with age, include strength training exercises (complete with a good abdominal workout) at least twice a week.

Get Serious About Nutrition. In your 50s, the body requires about 200 fewer calories per day than it did 10 to 20 years ago. More fruits, vegetables, lean protein and whole grains and fewer desserts and processed carbohydrates will help you maintain a healthy weight without depriving yourself of the nutrition your body still needs. These foods also aid in maintaining stable blood sugar, which can help regulate mood swings.

Make Small, Sustainable Changes. In mid-life, some women return to the fad diets of their youth in a desperate attempt to control their weight. This is a mistake. Dieting further slows metabolism and more often leads to weight gain than weight maintenance. Moreover, it’s unnecessary. A study by the University of Pittsburgh found that a few simple changes can result in long-term weight loss: eating more fruits and vegetables, reducing consumption of desserts, sugary drinks, fried foods, meat and cheese, eating more fish, and dining at restaurants less often.

Eat Mindfully. Many middle-age women complain that no matter how hard they try, they continue to pack on unwanted pounds. Upon closer examination, it often turns out they’re eating more and exercising less than they realize. Eating slower and focusing on the flavors and textures of food can make mealtime a more satisfying experience. In addition, a food journal can help you be more realistic about how nutritiously you eat and how active you are.

Supplement Strategically.Research shows that women in mid-life may benefit from supplementing with calcium and vitamin D to prevent weight gain. For those who don’t eat much fatty fish (such as wild salmon or tuna), supplementing with omega-3 fatty acids may help to reduce depression and improve heart health.

Start Early. Women who are educated about the need for lifestyle change in mid-life are able to take steps early on to guard against weight gain. Ideally, this process would begin before weight becomes an issue or, at the latest, by the time menopause starts.

So, the basic formula for maintaining a healthy weight is the same at every age: eat more healthfully, exercise more. But how much is enough? In one study, premenopausal women were able to maintain their weight and improve other health measures by eating more healthfully and exercising regularly. Those who made no lifestyle changes gained about one pound per year during the four-year follow-up period. Another study found that middle-aged women who didn’t make conscious dietary changes were 138 percent more likely to gain weight (seven pounds, on average).

Menopause isn’t the weight loss saboteur many believe it to be. The bad news is we can’t blame menopause for our weight struggles. The good news is the power to protect our health is well within our grasp if we allow menopause to be a wake-up call to make the healthy lifestyle changes many of us have been working on (or putting off) for decades.

At age 48 I joined a gym and started weight training. Even though I never experienced issues with weight (tall, slender and well within normal BMI) I knew I could not take that for granted once menopause hit. The slenderness I had enjoyed all my life might not be maintained when I got older without effort, so I got moving on a serious level.

It took me about one year to cultivate the habit of regular and strenuous exercise. I am now 55 and had my last regular period only 9 months ago. I am fortunate that I have not experienced any symptoms of menopause, and my weight is (and always has been) stable. Perhaps regular exercise has contributed to this friction free transition to post reproductive years - and I feel great.

I also notice that my cravings for sweets has dimished (relative to my fertile years) and that I now crave salads and vegetables more than ever.

For me the regular weight training exercises was and is the key to feeling good.

You have always been slender and it seems like you have gone through Menopause and your weight has always been stable. Good for you? But for most of us that is not the case despite exercise and dieting!! it seems like you are rubbing it in? Friction Free!

I applaud the person who "saw it coming." If she was able to take action preventively and maintain her weight through menopause, good for her. Obviously that is not the case for everyone because we all have different genetic makeups, lifestyles, motivations, habits, etc.

As a woman who has dealt with this issue, I can still be happy for someone who is doing well even if my experience may be different.

I have to laugh...menopause 15? I got laid off and got menopause at the same time, and gained 35 pounds in 6 months. I can't "eat less" fried food, or restaurant food, or sugary drinks, because I already consume zero of those things. I can't "eat more fruits and vegetables", because that's already what I eat and I'm gaining weight on it. And if I spent as much time exercising as studies indicate is necessary, I'd never have time to read these articles. :-)

Seriously, though, you can't make up for 8 hours of labor by going for a half hour stroll, not even if you do it every day.

I considered those things, but I manage my life so I have almost no stress, and I've been sleeping the full 8 every night for over a decade. I think it's just going from 8 hours a day of labor to half an hour a day of cardio. Calories out simply don't add up, and there is no way I'm spending 8 hours a day in a gym, even if I had 8 extra hours in a day.

Sometimes hormonal adjustments are necessary. You may need to have food sensitivity testing. I became allergic to dairy after menopause and have never been able to tolerate it again and for many, eliminating food sensitivities can help you lose weight. This issue is not a simple one for most women...so you are not alone. I have experienced the same issue but I wouldn't give up on being able to manage your weight. There are many factors. As well, it's unusual for most women to be the same size as they age than before the menopause and indeed is healthier to be at the higher end of the weight range as we get older than at the lowest end.

Yeah, I became allergic to milk and peanuts at age 40, just out of the blue. Now my diet consists mostly of fresh meat and produce, and I cook most of my own food. I only eat about half as much as I used to, also, which was was a strange adjustment...suddenly my normal amount of food was "too much" and was all rotting in the fridge. Sure helped manage the grocery bill, though. As my weight went up, so did my cholesterol, and I'm now on cholesterol meds; not sure if that has any effect, but I sleep more since I started taking them. I'm pretty sure I don't burn a lot of calories while I'm sleeping.

I'm gratified to hear a doctor say that if you aren't losing weight you should get checked out and not chalk it up to menopause or whatever. I am perimenopausal now, almost 50 and slightly overweight, but the extra pounds are starting to come off with daily exercise and weight watchers program.

It is discouraging how many women just decide to give up and give in where their weight is concerned. I cannot afford to do that. I have a strong family history of breast cancer and diabetes and I am doing all I can for myself and my husband.

Very nicely explained about weight gain during menopause. Weight gain during menopause is due to changing hormonal levels in a woman’s body. It is difficult than usual to maintain the weight during menopause. During menopause I used to suffer a lot from hot flashes but thanks to Brisdelle. It really eased my hot flashes. You can find Brisdelle here http://tinyurl.com/p5rdaz8

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